went for a swim in the ocean. froze. ran out and did a 500m sand jog. defrosted.
then changed and walked ~5 kms with wife to market to buy food. non-scenic route - busy day.

followed this by attending two birthday parties. i ate ALL the cake i could get my hands on. and yesterday's office drinks were excessive. felt like an extra, thankfully not a lead, in mad men. take that, hard earned gains.

pullups 3,3,3,3,3 - couldn't complete the 4th rep of the 5th set. was just hanging there 9/10ths of the way up.
dips 7,7,7,7,8 - last set finally broke through... last rep for the 8th an honest grind. +2 dips in total volume over 3 weeks, and i'm really happy.
pushup 10,10,10,11,11 - holding steady - speed has improved.
inverted row 6,6,6,6,6,6 - these are weird - last rep is a total fight from 1st set.
1mR between sets

nb: this stuff is a blast for me because it looks like you're mucking around, but I find is significantly better preparation than static stretching, like the standing quad and ankle stretches. only thing i actually loosen up statically is my hips/waist - for me lower back comfort is critical for longer runs.

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